Exos | Formerly Core Performance

Set Your Fitness Goals. We'll Help You Achieve Them.

Join for free and you'll gain instant access to our tracking and reporting tools, expert coaching tips, and a free trial to our personalized training and nutrition programs.

Core Knowledge


Medicine Ball - Perpendicular Throw - Kneeling

Starting Position

  • Kneeling with knees shoulder width apart, hips perpendicular and torso 2 -3 feet away from the wall, holding a medicine ball in front of waist


  • Rotate the trunk away from the wall, taking the ball behind the hip
  • Initiate the throw by attacking the back hip toward wall, following with the trunk, arms and ball
  • With one hand under and one behind the ball, catch the ball with arms slightly bent and immediately repeat for the prescribed number of repetitions
  • Switch sides and repeat

Coaching Key

  • Stay tall holding perfect posture, back flat and chest up
  • Initiate throw with back hip

You Should Feel It

  • Working your hips and torso

Tags: Torso, Sports Performance, Medicine Ball, Pillar strength, Hip, Power, Strength